Aero Again and a Run

Good morning.

Yesterday was my long bike training session. I rode from my home to the lakefront path. The real session starts after you reach the path as the round trip to and from the lake is slow and traffic light filled. One tries to time the lights so you don't have to stop but that doesn't always work. It's like an obstical course and I always say, this is crazy.
Parts of the lakefront path are good to train on and parts have too many oblivious corpse like people walking around. Have any of you noticed how people just walk around without ever lookin where they are going? They must think they are the only people on the planet. Sometimes they even look at you and still step in front of your path. Yesterday I kept thinking that it's a good thing I pay attention, for their sakes and mine.
The first 16 miles were just sort of easy, warm up miles. After I got past Soldier Field, heading south, I began my tri-pace bike workout from mile 16 to mile 30. My goal is 20+ mph. I accomplished this for many of those miles.
It seems the more I ride the more I learn about what gears serve me best. On the straights and sort of flats the biggest gear on the smaller front sprocket seems to work well. I can reach a cadence of 100-106 and 21-23 mph without excessive quad effort.
My distance was 51.44 miles in 2:53:00. I expect much more during the 1/2 Ironman.
Immediately after the ride I pulled into my garage and changed into my running shoes for a two mile transition run. Legs felt heavy and it took about 3/4 of a mile to start feeling normal again. The run looked like this:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:01 0:08:39 1 0 7 9:01 8:39 6:47 126 144 0 85
2 0:07:55 0:07:56 1 7 5 7:55 7:56 6:48 143 163 0 93
3 0:00:02 0:00:02 0 0 0 10:22 8:14 7:57 160 160 0 1
Summary 0:16:59 0:16:37 2 7 12 8:28 8:17 6:47



Edited by Silentrunner 7/20/2010 9:42 AM

-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."

* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin